From the Heart and Stroke Foundation

Did you know that more than 15 million Canadians spend half of their waking hours at work and a full 51% participate in no physical activities in their leisure time? According the Canadian Fitness and Lifestyle Research Institute, 63% of Canadians are not active enough to achieve health benefits, which leaves them at risk for heart and other diseases, disability and premature death. Now that many of us sit for long periods of time either commuting to and from work or while at work, it's time to get up and use the time you spend at work to get moving.

The benefits to being physically active at work are not only good for you, but also your co-workers. According to Health Canada employers that have instituted or supported workplace activity programs have noticed improved morale, a sense of well-being, higher energy levels and improved team building among their employees. Talk to your supervisor about these benefits. Health Canada recommends adults be active 30 to 60 minutes a day, most days of the week. No need to do it all at once. Just try to be active in small increments throughout your day.

Here are 13 ways to get active during your work day, even if you only have 5, 10 or 30 minutes.

Got 5 minutes?

During breaks, use the bathroom on another floor or one that's farther away.

Get up and get water from the cooler or kitchen in another department.

Got 10 minutes?

If your company has space available, or in your office with the door closed, do a quick routine, alternating between marching, heel presses, jumping jacks and side touches.

Go to the coffee shop next door or across the street for a break instead of heading to your workplace lounge.

Create a strength routine at your workstation. During your lunch hour, warm up by marching in place, then do squats, lunges and push-ups, using your desk or the wall to make your body strong.

Offer to run extra errands on your breaks to burn more calories than you would sitting at your desk.

Got 30 minutes?

Over lunch, try a "walk-run," alternating 2 minutes of walking with 2 minutes of running.

Enlist 10 or more co-workers, book a meeting room, and hire a yoga or tai chi instructor.

Recruit walking club members at lunchtime and walk a different route every day.

Volunteer for field projects that get you out of the office altogether and require you to move more.

Sign up at a gym near your workplace for lunch-hour aerobics, treadmill, stationary bicycle or elliptical workout.

For more workplace health ideas, go to Canadian Centre for Occupational Health website.

Before starting any activity program, be sure to talk to your doctor or other healthcare professional.

This physical activity column was written by a certified personal trainer and fitness instructor and reviewed by Foundation experts.

Posted: October 1, 2009

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